WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • DB. snatch, OHS & thrusters Workout

    Metcon (time)

    6 Rounds for time:
    5 DB. squat snatch, left
    5 1-arm OHS, left
    5 Thrusters, left
    5 DB. squat snatch, right
    5 1-arm OHS, right
    5 DB. thrusters, right

    M: 22.5kg N: 15kg

    Timecap: 12 minutes

  • Weightlifting, mobility & accessories Strength

    Weightlifting - Snatch

    Build up to a heavy single power snatch.

    Accessory:

    Windmill, 4 x 10 (5/5) - moderate weight
    Russian twist, 4 x 20 (10/10) - moderate weight

    Rest 1 min between sets

  • Weightlifting & Mobility Workout

    For quality, EMOM for 20 minutes of:

    Squat snatch + OHS

    Accessory:

    Spend 20-30 minutes stretching

  • Partner workout & accessories Workout

    Metcon (time)

    With partner 3 rounds(each) for time:

    300/250m row
    10 Burpees

    *You go, I go. Go ALLOUT

    Timecap: 12 minutes

    Accessory:

    For 12 minutes:
    10-15 Weighted sit-ups
    10-15 JM press with DB’s.

    This is for quality. No rest between sets.

  • Open 17.5 Workout

    Open 17.5

    10 RFT:
    9 Thruster
    35 DU

    Overall RPE 4-5

    Target: sub 14min. Time cap 18min.

    Loadings:
    Rxd: 42,5/30kg
    Masters: 35/25kg

    Tailoring Options:
    DU→ single unders

  • Partner erg workout Workout

    "Metcon (reps)

    With partner 3 rounds for max calories:
    2:00 min row erg
    2:00 min bike erg
    2:00 min rest

    Score: total calories

  • Long EMOM Workout

    "Metcon (quality)

    EMOM for 40 minutes of:
    1) 75 Double-unders
    2) 20/15 Calories row erg
    3) 20/15 Calories bike erg
    4) Rest
    "

    "Harjoitus kehittää maksimikestävyyttä. Tavoite on kullakin kierroksella tehdä annetut toistot/määrät kutakin liikettä.

    Hyvin onnistuneessa harjoituksessa saat jokaisen osion valmiiksi 45s +/- 5s sisään. Harjoitus on erittäin haastava ja tuntuu varmasti koneessa heti alusta asti.
    Räätälöi siis tarpeen mukaan. "

  • Takakyykkyproge 1 Strength

    3RM, päivän paras

  • ”Ante up” Workout

    AMRAP 15:
    6 Toes to Bar
    30 Double Unders
    1-2-3...Dumbbell Squats 22,5/15kg

  • Strength Strength

    ON A 20:00 RUNNING CLOCK...
    Build to a 1-Rep Deadlift
    Week 1 of 6
    RPE 10